It is advisable to remove the fat from the meat and the skin from the chicken (most people like to eat the crispy skin). try to avoid the use of vegetable oil, use sunflower seed oil at a push but what is recommended is olive oil in the form of a cooking spray. The same goes for spreading olive oil on (wholemeal) bread. Butter may taste great, but that defeats the purpose!#6: Buy fresh!! - I can understand the problem with work and finding time to get into town etc, I try not to buy packaged meals or certain jarred sauces, they are quite easy to make if you take the time to appreciate how easy it is. The important thing is to realize and take note of what ingredients are in these products, instant foods cause most of the problems we face because time is limited. Read these labels very carefully, check them via the Internet, you will be very surprised at the amount of trans fats (which must be avoided at all costs), sodium (salt), sugar and saturated fats contained within.